Eating well , ensure balanced diet

The main principles of a good diet

Eating well is essential to stay healthy and age well. In this fact sheet, you will discover the main principles of diet, basic nutritional needs, how our body assimilates food, the benefits of a good diet, how to eat well in practice, how a consultation with a nutritionist takes place and finally, how to practice in this field.

How to eat well?

The vast majority of food specialists agree on a number of principles that can serve as guides, as follows:

A balanced diet: it is advisable to choose your food from the different food groups: vegetables and fruits (half of the plate), cereal products (a quarter of the plate), meats and alternatives (the other quarter), to which a calcium intake will be added, by consuming dairy products, for example. Thus, your meal will contain: a good dose of carbohydrates, enough protein and little fat.

A varied diet: to reach the necessary range of nutrients and avoid deficiencies, it is necessary to consume not only foods from each food group each day, but several foods in each group.

Fresh and good quality food: fresh and local food is recommended. Refined products and hydrogenated fats should be avoided.

Eating in reasonable quantities: excess weight promotes the appearance of many diseases, and significantly reduces life expectancy. A slightly sub-caloric diet (but without nutrient deficiency) maintained in the long term may help prevent some cancers and increase longevity. In addition, it helps to limit oxidation and prevent fouling. An example of an adjustment is to systematically reduce, by a quarter or a third, the portions of high-calorie foods (pasta and rice, for example) and replace them with a nutritious, low-calorie food, such as a vegetable.

A tasty diet: in the first place, it is the flavor that determines our food choices. If so many people abandon a diet, it is because it does not give them pleasure. However, the high content of salt, sugars and fats in processed foods seems to be increasingly appreciated and is even becoming the norm among young people. To counterbalance the attraction of these "over-savored" dishes, we must afford the healthy foods that we particularly appreciate and prepare them in a tasty way - with the help, in particular, of herbs, many of which are a good source of nutrients...

Eating mindfully: By taking your time and enjoying every bite, mindful eating is an effective technique for learning to rediscover the flavors of food, while reducing the proportions of food absorbed during a meal.

Adopting chrono-nutrition: chrono-nutrition consists of eating in a certain way according to the different times of the day. For example, it is advisable to eat fat in the morning, dense at noon and light in the evening. In the long term, this technique allows you to regain your weight of shape and improve your state of health.

Manage your meals: for an optimal nutritional contribution and avoid weight gain, it is essential to organize. Indeed, unbalanced meals are often due to improvisation, which is why it is recommended to plan the content of breakfast the night before and each morning what will consist of the meals of the day.

Be careful when cooking: to preserve all the benefits of food, it is better to cook at low temperature below 100 ° C because the high temperature distorts the properties of food. Grilling, which contains a lot of free radicals, should be limited. The microwave is also to be avoided because it distorts the chemical form of food.

Basic nutritional needs

The basic nutritional needs to know can be divided into two categories that we will develop below: macronutrients (proteins, fats, carbohydrates) that provide energy, and micronutrients (vitamins, trace elements ...), which are essential for the assimilation, transformation and proper use of macronutrients.

• Macronutrients

Proteins

Proteins are essential for a balanced diet. They help the proper functioning of the organs thanks to the amino acids of which they are made: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine. Our cells need these eight essential amino acids and the absence of a single one of these amino acids blocks the synthesis of proteins, which is essential for the reconstruction of our DNA.

Lipids

Lipids are the basis for the manufacture of all our cells, our hormonal system, and all our cell membranes. They provide the energy necessary for the functioning of the body and regulate multiple physiological functions. Omega 3s in food are essential for a good diet. You must know how to choose your oils with quality fatty acids rich in monounsaturated fatty acids (olive oil) and polyunsaturated (rapeseed oil).

Carbohydrates

Carbohydrates are just as essential to bring energy to our body. Carbohydrate source foods are starchy foods (cereals, legumes, potatoes, starchy), green vegetables, sweet products and fresh and dried fruits. The three types of carbohydrates are: simple sugars, complex sugars and fiber. It is best to avoid white sugar and red sugar which are refined and addictive. These are present in sweets, confectionery and sugary drinks.

• Micronutrients

Today's diet is increasingly poor in micronutrients, as cultivation methods (use of pesticides, fungicides, etc.), methods of extracting food (refining, high temperatures), cooking methods (microwave, frying) and methods of preservation destroy these micronutrients. These can not be manufactured by the body and must therefore be provided by a varied, balanced and good quality diet.

Essential to the body, their deficiencies create imbalances that are responsible for a significant number of symptoms (inflammations, sleep disorders, memory disorders, mood disorders, digestive disorders). In addition, they protect us from free radicals.

The major antioxidant vitamins are vitamins A E, C, which are contained in fruits, vegetables, green tea...

• Vitamin A tones the eye area.
• Vitamin C helps the body make collagen, which ensures the cohesion, elasticity and regeneration of connective tissue. It also has an action on the immune system and is present in the liver, brain and endocrine glands.
• Vitamins E contained in vegetable oils plays an important role on the membrane of the intestines, therefore at the level of the digestive process. Powerful antioxidant, it synergizes with vitamin C.

As for other vitamins, vitamins of group B are useful for the nervous system, vitamin D enters into hundreds of functions in the body, vitamin K is essential for normal blood clotting and plays a role in the consolidation of bones.

Care should be taken not to consume too many cereals and legumes, which in large quantities cause maldigestion and block the assimilation of nutrients because of the anti-nutrients they contain (lectins, phytates, saponins, etc.).

• Assimilation of food

Digestion begins in the mouth and is not even finished 2 days later. During this process, countless chemical transformations take place in which various enzymes and several organs collaborate. In addition, many personal characteristics influence the way our body assimilates nutrients: age, state of health, food allergies or intolerances, the amount of adipose tissue, nutrient reserves in the body, the type of work, physical activity, the quality of sleep, smoking, emotional and nervous state, the time at which we eat , posture during the meal, etc.

The assimilation process is so complex that, since time of day, we have always advocated all kinds of approaches that are supposed to be better suited to our digestive system: vegetarianism, the choice of foods according to its blood group, acid-base balance, food combinations, crudivorism, various diets (Montignac method, Pritikin, Kousmine ...), not to mention Chinese diet, Ayurvedic diet, etc. In addition, public health agencies in most countries publish official food guides that are constantly evolving. But, even today, specialists do not get along with each other, and new dietary hypotheses appear regularly.

 The benefits of a good diet

The list of benefits of a good diet is long, depending on the environment , emotions, the source of food, the cooking method, the physiology of the individual and his ability to assimilate nutrients, among them:

Ensure acid base balance

As the tissues age, they tend to acidify, resulting in demineralizing them. The liver is the most important deacidification organ. According to most specialists, the white sugars contained in pastries, sweets, meats, sausages, preserves, industrial drinks and many other foods are acidifying if abused. This is why it is essential to balance your diet well with the help of alkalizing foods (such as minerals), and to oxygenate the tissues by practicing physical activity

Optimize digestion

Some tips help to facilitate digestion, such as taking the time to sit during a meal (avoiding eating in front of the computer or television). Mindful chewing allows the brain to transmit the feeling of satiety, and the digestive system to perform its salivary secretion functions in order to make crushed foods more assimilable.

Protect the intestinal ecosystem (or microbiota)

The intestinal ecosystem requires a food and emotional balance in order to be optimal. It is composed of our intestinal flora, but also of "friendly" bacteria, which ensure proper digestion, contribute to the immune system and act on multiple functions in the body (appetite, assimilation of nutrients etc.). In order to multiply, they need fiber, polyphenols, omega-3 fatty acids and vitamin D.

Avoid fatigue and food compulsions

Avoiding snacking ensures the proper functioning of our biological rhythm (circadian). This helps to regulate blood sugar and the entire metabolism in order to avoid fatigue and sudden cravings for a food.

Preserve our liver through a light and easy-to-digest diet

It therefore consists in limiting foods that are too fatty, overcooked, too sweet, alcohols. Favor a diet free of toxic and pollutants that can slow down the metabolism and make it sick.

Fighting certain cancers

Certain foods such as turmeric, green tea and pepper reduce the risk of developing certain cancers. On the other hand, excessive consumption of meat promotes the appearance of colorectal cancer.

How to eat well in practice?

There are 7 main families of foods, all essential for a balanced diet:

Meat/fish/eggs

CThis family contains eggs, cold cuts, seafood, meats... These foods mainly provide proteins and lipids as well as certain vitamins essential for the functioning of the nervous system and the mineralization of bones (B1, B2, D).

Milk and milk products

In this family, we find yogurts, cheeses and of course milk. These products provide proteins, lipids, calcium, phosphorus as well as vitamin A, D, B2 and B12. They are therefore mainly involved in the construction of bones. At too high a dose, dairy products can promote the development of prostate cancer.

Fruit and vegetables

Dried fruits, oilseeds, frozen, fresh vegetables... The products of this family are very rich in water, which allows the body to remain hydrated. They provide carbohydrates, vitamins (A and C), calcium as well as dietary fiber, which participate in good digestion.

Fatty substances

This family contains the most caloric foods: butter, margarine, oil... They provide energy, vitamins (A, D, E) as well as omega 3 and omega 6.

Sugar and sweetened products

Comprising mainly carbohydrates and minerals (magnesium), sweet products provide energy. Even if they provide a lot of pleasure, they should not be abused because they do not have a very important nutritional interest.

Drinks

Our body is composed of more than 60% water. It is the basis of a healthy diet because it dilutes acids in the body. Proper hydration is essential for good physical fitness and for cleansing the body. Specialists consider that an adult should drink between 1.5 and 2 liters of water per day or 4 to 6 glasses of water, light tea, herbal tea, soup, or even more depending on the ambient heat and physical activity.

Cereals and starches

Rice, pasta, breads, potatoes... Foods belonging to this category fill the feeling of hunger and bring a lot of energy. They contain proteins, carbohydrates, magnesium, iron, dietary fiber as well as vitamin B.

Some practical tips:

• It is best to consume the fruits outside of meals (ideal 17h-18h) to avoid intestinal fermentation.
• Prefer white bread: in white flour, only the central part of the wheat seed (starch) is preserved. So it is better to consume bread with semi-complete flour, which contains more vitamins and minerals. Even better, bread with "natural sourdough", which allows a better assimilation of food.
• Try the Mediterranean diet: it consists mainly of semi-complete or complete cereals, olive oil, starchy (pasta, rice, potatoes), legumes, greens (5 to 15 varieties), sheep's or goat's cheese, fruits and little butter. Oilseeds (nuts, hazelnut almonds), condiments and herbs (garlic, turmeric, onion, thyme, savory, herbs, sweet spices) are added very regularly. Protein is provided mainly by poultry, fish, eggs and rarely beef or lamb. Very few sweets. Wine is consumed on a regular but moderate basis. Herbal teas are regular, and coffee exceptional.

The nutrition specialist: nutritionist, naturopath or doctor

The nutrition specialist can be a naturopath, nutritionist or doctor.

How is an appointment with a nutritionist?

Although the basic nutritional needs are similar for all human beings, an optimal diet will differ for each person and the ideal diet does not exist. Given the real complexity of nutrition data, it can therefore be useful for most of us to periodically consult with a competent person, able to determine our needs and guide us through the best nutritional choices.

This is the role of the nutritionist and the naturopath. When it comes to naturopathy, this practice is primarily aimed at stimulating the body's natural self-healing mechanisms. First of all, the specialist will have to find out where his patient's problem comes from. In the first place, he will therefore administer a questionnaire to his patient in order to know his history (anamnesis), his history (the terrain, childhood), his lifestyle and his eating habits. Secondly, it will identify precisely the signs and set up the follow-up programme. Sound, personalized advice based on natural means generally makes it possible to solve the patient's problem.

Become a nutrition expert

Nutrition experts who have received a university education and who are members of a professional order have the reserved title of nutritionist, dietician or dietitian (the name varies from country to country). However, other health care providers, such as naturopaths, have very good knowledge on the subject. Indeed, naturopathic training courses contain courses in medicine, anatomy, biology.

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